Support
Sitting bones and forehead grounded; clasped hands unsupported by the floor.
Enter
- Sit in Staff Pose with your legs extended.
- Bend one knee and place the foot behind your head.
- Repeat with the other leg and cross your ankles.
- Exhale and fold forward, gently grounding your forehead.
- Slide your arms under your legs; clasp your hands behind you.
Hold
- Keep both sitting bones grounded.
- Keep your shoulders away from your ears.
- Let your abdomen remain available for breathing.
- Alternate the upper ankle on your next repetition.
Exit
- Release your hands and place them on the floor.
- Inhale and lift your torso with support from your hands.
- Uncross and release your legs; return to Staff Pose.
- Breathing
- Exhale when folding; breathe naturally while holding the pose.
- Gaze
- Gaze toward the floor.
- Duration
- About six breaths.
